3 breathing techniques that may help to release pain

In the case of aches and pain, most of us pop an over-the-counter medicine for instant relief. But if aches and pain are a regular thing for you, then popping colourful medicines isn't an ideal remedy. Too much medication may flare up other health concerns. An excellent alternative to medicines is some natural remedies like breathing exercises.

Breathing exercise is not only for calming your mind or strengthening your lungs. Conscious breathing reduces stress, relaxes the muscles and tension around the pain site. It helps to increase the blood flow in the problem area and help in instant recovery. Here are 3 breathing exercises that may help.

The 4-7-8 breathing technique or relaxing breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This trick helps to relax your mind, reduce stress, provide relief from muscle pain and help you fall asleep faster.

Step 1: Sit comfortably on a chair with your hands placed on the abdomen.

Step 2: Inhale and exhale by engaging the primary breathing muscles to relax.

Step 3: Now breathe in for 3 seconds through your nose, hold your breath for 7 seconds and then exhale in 8 seconds through your mouth.

Diaphragmatic, abdominal or belly breathing engaging the stomach, abdominal muscles, and diaphragm. It helps to slow down the heart rate, stabilize blood pressure and relaxes tense muscles. It can also help to manage the symptoms of conditions like irritable bowel syndrome, depression and anxiety.

How to do it:

Step 1: Lie down on your back with a pillow beneath your knees and head.

Step 2: Relax your shoulders, put one hand above the belly button and the other hand on the chest.

Step 3: Inhale through your nose for 2 seconds and experience how air passes through your stomach and enters the abdomen.

Step 4: Purse your lips and exhale through your mouth for 2 seconds. Engage your stomach muscles to push all the air out of the belly.

Equal breathing technique or Sama Vritti technique is a simple breathing exercise that is easy to master. This controlled breathing technique focuses on equal breath length. It helps to calm your mind, reduce stress, lower blood pressure and relaxes the muscles.

Step 1: Sit comfortably in a quiet space with your legs stacked one above the other.

Step 2: Close your eyes, breathe in and out to relax.

Step 3: Begin slowly by inhaling through your nose for four seconds.

Step 4: Pause for a few seconds to allow the air to rest in your lungs.

Step 5: Exhale through your nose for four seconds. Repeat this exercise 5-10 times.